High-fructose diets (think added sugars in processed foods and drinks) modify 940 genes in the brain. And not in a good way! In this remarkable nutrigenomic study, scientists discovered how high-fructose consumption alters: 734 unique hypothalamic genes and 206 hippocampal genes. These genes aren’t just “any” genes. They are actually fundamental to survival.
They control metabolism, cell communication, inflammation, and brain function. To give you an idea, certain alterations to those genes can lead to leptin resistance, metabolic syndrome, and brain diseases such as Parkinson’s, depression, and bipolar disorder. Snapshot of how fructose either switches “on” or “off” entire gene networks in the brain. Gomez-Pinilla et al., 2016.
We also know from previous research that high-fructose diets from processed foods and drinks: damage the communication between brain cells, increase toxic molecules in the brain, and in the long term, diminishes the brain’s ability to learn and remember information. The official advice is to limit all “added sugars” (fructose included) to less than 25 grams a day. So check those labels! What about fruit? I get this asked a lot. Whole fruits don’t count as “added sugars”.
But fruit juices do (even that freshly-squeezed orange juice). Unlike fruit juices, the fibre in whole fruits largely slows your body’s absorption of fructose. One more thing! The same scientists revealed some good news too. An Omega 3 fat called DHA seems to reverse the harmful changes produced by high-fructose intakes. DHA is found in oily fish, milk fat (e.g. butter or lard), and egg yolks. Your body can also make a little bit of DHA by converting the vegetable form of Omega 3 (ALA) found in flaxseeds and chia seeds
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